Shay Byrne's Risin' Time

Shay Byrne sets the alarm clock and kick-starts the day on RTÉ Radio 1 at 5.30am with Rising Time. Shay promises all your favourite tunes, news, traffic and weather updates and some unique touches of his own.

It's the last week of our Voltarol competition - we'll have the name of the lucky winner who will be off to Santiago for a walking holiday....

Fergal says the best way for keeping limber is to: do the HAKA three times a day, now that we're the best rugby team in the world we'll be doing it before all our games, won't we?

Mary Lou Silvester-Carr suggests a walk around the upper lake in Glendalough and to take in the breathtaking scenery of the autumnal foliage. Magnificent! And remember to bring your camera with you!

Karl O'Sullivan recommends taking 'a walk on the wild side on the beautiful Tramore beach where the beauty is astounding no matter what time of year.

Gardening tips from listeners...

Noel Leahy in Kilkenny: Avoid moss in the Spring. Moss take advantage of winter conditions and it is not enough to spray, rake and seed. You must tackle the underlying problems
1) avoid soil compaction
2) improve drainage
3) remove any direct sunlight obstruction
4) treat for acidic pH levels

Damien Peelo in Rathgar: Dry out uncooked egg shells and spread them around the young plants such as lettuce, cabbage etc as a natural way to keep slugs from feasting on your hard work.

Siobhain Kennedy in Ballyfermot: When planting lavender, make sure you add some sand to the compost as it will flourish better it this type of soil conditions, also trim back this years growth but not to severely to prevent it becoming too woody.

Kevin Murphy from Sligo: Do not plant trees in exposed areas until spring as the young trees will be damaged by strong winds before they get a chance to get established.

Siobhan in Newbridge: Get the daffodil bulbs planted in clusters so that in spring you will have a wonderful splash of yellow to hearld the onset of spring.

Bernie Kirwan from Gorey: My gardening tip for today is after all the hard work weeding, clipping, cutting and sweeping, have a long soak in an epsom salts bath so you can do it all again the next day without an ache or pain.

Mary Cox from Limerick: Use your used teabags to line your pots and prevent the compost coming through the holes at the bottom. The teabags also provide nutrients for your plants to get their little roots growing.

And when we asked for a gardening group to give themselves a shout out, we heard from Clare Mitchell in Tipperary, she said: In Gurteen national school we have a wonderful group of parents who design and manage our special children's garden for the joy of all and include grandparents also.

Favourite walks from listeners....

Mark McCloskey, Drogheda, Co Louth (Monday): The lovely walk from Clogherhead beach, up over the head and then back down into Clogherhead Pier is beautifully scenic and also a good pulmonary work out and is made all the better by calling in to Kirwan's fish shop on the pier for a cup of their homemade seafood chowder giving me the energy and enthusiasm for the nice walk back.

Fergal Mc Loughlin, Sligo (Tuesday): Slish Wood in Sligo - earthy, forest scents and the lake water of Lough Gill lapping on the shore as the sunlight skips along the water surface and breaches the cover of the foliage... no place can compare!

Joe Deering in Tullamore (Wednesday): The Glenbarrow walk near Rosenallis, Co Laois. Walk through the spruce trees and listen to the sound of the Barrow making its speedy way from the mountain. Move along to the waterfalls and look at the water descend at speed and then settle in tranquil pools. Beautiful hidden place for a family picnic and a magical place.

Noel Mc Goohan in Co Donegal (Thurday): My favourite hillwalk is the Knockallagh ridge in Co Donegal. Fantastic views over Lough Swilly and Mulroy Bay, looking as far as Tory Island to the West and Malin to the East.

John Sheehy, Stillorgan in Co. Dublin (Friday): I walk with three friends in our own little 'club'. We call ourselves the Deer Hunters, as we usually walk before work in the mornings when the deer are out and about. We often go up Djouce or other mountains in Wicklow at about 6 a.m. and love the peace and serenity at that hour. Would highly recommend it!

10 Tips for Fitness Walking

Before starting a walking program, check with your doctor if you have a chronic medical condition or if you have had a recent injury. But don't assume that you aren't able to start exercise walking if you do have medical issues. Exercise walking can help control disease progression and relieve symptoms in people with cardiovascular disease and diabetes, and many people with arthritis or other musculoskeletal problems will experience symptom relief from a medically supervised exercise walking routine. Exercise is an important part of all weight-loss programs that will help with many chronic medical conditions.

Invest in good shoes. Since these are the only expense and equipment you'll need, pay attention to the fit and quality of your shoes. Shoes should fit when you try them on without any areas of pinching or pressure that could cause blisters or calluses. Wear the type of socks you'll wear when walking when you purchase your shoes, and remember that you'll likely need a larger-sized shoe than you normally wear if you plan to wear thick socks. Shoes should have good arch support and a slightly elevated heel with stiff material to support the heel when walking and prevent wobbling. Trekking poles or other accessories may also help, depending upon the climate and terrain where you'll be walking.

Always warm up by walking at a slow or normal walking pace for five minutes before picking up the tempo of your workout.

Pay attention to your heart rate and breathing. Walk at a pace that challenges you and elevates your heart rate, but don't overdo. You should be able to talk and carry on a conversation while you are exercising; if you can't, you may be working too hard.

Use good walking posture. The American Academy of Orthopaedic Surgeons recommends maintaining the following posture when exercise walking: Swing your arms. Keep your head up, back straight, and abdomen flat. Point your toes straight ahead. Take long strides, but don't strain.

Consider getting a pedometer to track the distance you've walked or the number of steps you've taken. Watching your improvement over time is a terrific source of motivation.

Be sure to carry water if you're walking long distances or are exercising in hot weather. In very hot weather, you may need fitnessdrinks or other sources of electrolytes as well. Be mindful of the sugar and calorie content of some of these drinks.

In the heat of summer, don't forget to wear a hat with a brim and to apply sunscreen to exposed areas.

Vary your route if you're getting bored. To increase your fitness, add a route with some hills or changes in terrain. Or alternate routes on different days of the week. Keep your workout interesting. Many people walk with a buddy or in groups for support and motivation. While lots of walkers swear by their iPods to keep them going, others prefer to pay extra attention to the sights and sounds around them. Find the solution that keeps you moving.

Did you know? Useful tips on walking and fitness

Walk away from trouble. A study done at the University of Pittsburgh found that postmenopausal women who had walked regularly for more than a decade, avoided heart disease, falls, hospitalization and surgeries far more successfully than their inactive peers.

A walker's motto: "Always be prepared." Keep a pair of your old walking shoes in your car. You never know when you'll have the opportunity to squeeze in a 10-minute walk.

Step'n out! The average person takes 9,000 steps each day. In a lifetime that is 3.5 trips around the Earth.

New soles! Your walking shoes should be replaced about every 500 miles. Special tip: buy two pairs of shoes to walk in. Wear one pair to walk regularly in and wear the other pair just on Sundays. When you begin to feel the difference between the two pairs of shoes, it's time to buy a new pair of shoes. Now use your previous Sunday pair for your regular walks and your new shoes as your Sunday pair.

Head for the hills! To increase body toning, cardiovascular fitness and calorie burn, walk uphill.

A man's and women's best friend. Does your dog insist you take her (or him) for a walk? Look for a retractable leash. It can help free up your arms so you can keep pumping them and that will help you get as much or more benefit from your walk as Fifi (or Fido)!

Keep on walkin'. About 80% of hospital admissions are the result of bad health habits such as leading a sedentary lifestyle. Don't let you or someone you love become a statistic. Get them up, out and walking!

A good idea. Freeze water in your water bottle. It will melt slowly while you walk so you'll have a constant supply of cold, refreshing water.

More work, less play? Since 1970, working Americans have seen their leisure time drop from 26 to 17 hours per week. A Walking Vacation is a perfect way to fill this precious time. We make all the plans! You sit back and relax!

Don't be a statistic! Twenty-five percent of people who start an exercise program quit the first week. Another 25% quit within the first six months.

Roughing it! Walking on a rough but level track requires 50% more energy than walking on a paved road.

In the fast lane! Do you know how fast you are walking? To get a close estimate, count the number of steps you take in a minute and divide by 30. For an example, if you take 120 steps you would be walking about 4 mph.

Fight the fat! Blend equal portions of non-fat yogurt with your favourite salsa for a fat-free, low-calorie dressing for salads, chicken and fish.

An ounce of prevention One of the best ways to protect yourself during the cold and flu season is to wash your hands thoroughly and regularly.

A little bit goes a long way. The risk of heart disease, high blood pressure, cancer and diabetes can be reduced just by taking the dog for a walk, climbing the stairs or sweeping the driveway.

Walking Tips for Mature Listeners

Walking for daily exercise is low-impact, safe and free. It can also improve cardiovascular fitness and strengthen muscles and bones. Speak to your health care provider before starting a walking program, especially if you have an existing chronic medical condition or have been inactive for a long period of time.

Stay safe while walking

Choose a familiar route that is flat and free of obstacles.

Consider the surface you’ll be walking on. A smooth, soft surface that’s free of debris will put less strain on your joints and feet.

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